Workout of the Day:
5X3 Snatches (full squat) @ 70% – rest 60 sec.
4 rounds for total reps of:
3 minute AMRAP of:
30 Overhead Squats (30Kg/20Kg)
30 Double-Unders
Rest 2 minutes after each round.
Commit to It – Life as Rx
Tue, May 8th
5
Mon, May 7th
5:30/6:30/7:30 Classes today only!
Monday
1X20 Back Squat
Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.
-then-
30 Burpee Over-The-Box Jumps 24/20?
30 Toes to Bar
30 Push Jerks 60Kg/40Kg/
Run 1K
For time.
Scaling
Weighted Sit Ups/Pull Ups –> Toes to Bar
Strict Press –> Push Press –> Push Jerk
The Week Ahead May 7th-12th
Monday
1X20 Back Squat
Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.
-then-
30 Burpee Over-The-Box Jumps 24/20?
30 Toes to Bar
30 Push Jerks 60Kg/40Kg/
Run 1K
For time.
Tuesday
5X3 Snatches (full squat) @ 70% – rest 60 sec.
4 rounds for total reps of:
3 minute AMRAP of:
30 Overhead Squats (30Kg/20Kg)
30 Double-Unders
Rest 2 minutes after each round.
Wednesday
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
-then-
4 rounds for time of:
3 Power Cleans 85Kg/55Kg
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#
*20 minute time limit.
Friday
20 min AMRAP of:
Run 400m
12 Hang Squat Cleans 60Kg/40Kg
12 Burpees
Saturday
1RM Jerk
-then-
AMRAP 7
7 Power Snatches 50Kg/32.5Kg
14 Push Ups (HR)
Sun, May 6th
Workout of the Day:
21-15-9
Kettlebell Swing
Goblet Squat
100m Waiter Walk
Sat, May 5th
Workout of the Day:
50 Burpee Pull Ups
90 Double Unders
30 Toes to Bar
30 Wall Balls
60 Double Unders
20 Toes to Bar
20 Wall Balls
30 Double Unders
10 Toes to Bar
10 Wall Balls
